What small details before going to bed affect sleep quality

　　Having a good night's sleep is your guarantee before starting the day's work. Have you ever experienced this? Although you are very sleepy, it is difficult to fall asleep. Even when you fall asleep, you are often accompanied by Dream Night sweats and other symptoms. Research has found that some small details in our lives can affect our sleep quality. What should we pay attention to to improve my sleep quality.

　　Eating the wrong food before bed affects sleep quality

　　Many people in life have the habit of eating late night snacks, but according to experts, you must eat the right things when eating late night snacks, otherwise it will affect your sleep. Here are 10 foods that you should not eat before going to bed. You must keep them in mind.

　　1. Ice cream. Ice cream contains a lot of fat, so sleeping after eating it will prevent your body from having time to burn fat. All sugar sends the wrong energy message to the body, which then automatically stores it and turns into fat. In addition, studies have found that eating high-sugar foods before bed is more likely to cause nightmares.

　　2. Celery. Celery is a natural diuretic and can cause more urine. If you eat too much celery before bed, your body will wake you up to pee. Although celery can bring rich nutrients to the body, try not to eat it before going to bed.

　　3. Pasta. Pasta is full of carbohydrates, which will make you fall asleep immediately after eating it. It can easily turn into fat, which can change your blood sugar levels and delay sleep, or make you more likely to wake up during the night. Alternatively, add cheese, cream, or tomato Sauce may also burden your digestive system.

　　4. Pizza. The tomato sauce in pizza is highly acidic, which can stimulate pantothenic acid in the stomach. The fat and cheese in it can also give you heartburn.

　　5. Candy cubes. A recent study shows that 7 out of 10 people eat junk food such as candy bars before going to bed, which causes nightmares throughout the night. Experts speculate that high sugar levels cause more brain waves, leading to nightmares.

　　6. Oatmeal. Oatmeal often contains a lot of refined sugar and carbohydrates, which can cause blood sugar to spike, so it is not suitable to eat before bed.

　　7. Garlic. Eating garlic at night will do nothing but keep you up all night Bad breath In addition, it can also cause heartburn. If your stomach function is poor or prone to pantothenic acid, be sure not to eat spicy foods such as garlic before going to bed.

　　8. Chocolate. in dark chocolate coffee Because it can make people excited. Almost all chocolate contains some level of caffeine. In addition, the theobromine in it can make people's heart beat faster.

　　9. Alcohol. Most people believe that alcohol promotes sleep, but this is not accurate. Alcohol can indeed help you fall asleep, but it won't sustain long, quality rest. Alcohol can actually interfere with the restorative function of sleep. People who often use alcohol to hypnotize will fall into a vicious cycle of having to drink to fall asleep.

　　10. Red meat. Although the high levels of iron and tryptophan in red meat can aid sleep, red meat contains a lot of protein and fat and takes longer to digest than other foods, keeping the body working all night. Therefore, if you want to have a deep sleep, it is best to avoid red meat for dinner.

　　Eating spicy food for dinner affects sleep quality

　　An Australian research team studied a group of young people healthy male Monitoring was carried out and it was found that the lads' sleep patterns changed significantly after they gorged themselves on a spicy dinner, mainly flavored with chipotle and mustard sauces. Brainwave monitoring showed that the duration of both fast-wave and slow-wave sleep was shortened, meaning less time in deep sleep and longer periods of tossing and turning. During the first cycle of sleep, body temperature rises, which can also lead to poor sleep quality.

　　In fact, spicy food does have a certain impact on people's sleep.

　　First of all, the capsaicin and other irritating substances contained in peppers will stimulate the brain center by stimulating the tip of the tongue. nerve and nerve endings in various parts of the body, resulting in increased heartbeat, increased body temperature and a longer feeling of excitement； At the same time, foods such as chili pepper, Sichuan peppercorns, pepper, garlic, and ginger are also very irritating to the gastrointestinal tract and can easily cause a burning sensation in the stomach. In addition, spicy food depletes sleep-promoting mediators in the body during the digestion process.

　　So if you want to have a good night's sleep, it's best to eat less spicy hotpot, spicy hotpot, boiled fish, spicy crab and other delicacies at night.

　　Using a computer before going to bed affects sleep quality

　　With the popularity of the Internet, people use computers for longer and longer periods of time. Health experts warn that using the computer before going to bed can seriously affect sleep quality.

　　For busy office workers, especially men, they will choose to work overtime in front of the computer after dinner. Some people like to put their laptops on their laps after going to bed.； Others like to write their own blogs, chat or play games on the computer before going to bed. These practices will have adverse effects on sleep.